This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.

5 minutes - Cardio Activity(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard.

The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.

Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.

To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.

Perform a set of Push-ups at the top of every second minute for ten minutes.You will perform five sets of this exercise at minutes 0, 2, 4, 6, 8, 10. The sets should either involve higher reps and/or more difficult reps than Monday's workout.

Perform a set of Burpees at the top of every minute for ten minutes.You will perform ten sets of this exercise at minutes 11, 12, 13, 14, etc.

Intermediate - Basic:

Perform a set of Knee Push-ups at the top of every minute for ten minutes.You will perform five sets of this exercise at minutes 0, 2, 4, 6, 8, 10. The sets should either involve higher reps and/or more difficult reps than Monday's workout.

Perform a set of Squat Thrusts at the top of every minute for ten minutes.You will perform ten sets of this exercise at minutes 11, 12, 13, 14, etc.

Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.

5 minutes - Cardio Activity(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard.